Izelula ukuze iqhekeze umhlane ngokuphepha

Uma sifuna ukuqhekeza umhlane, sifuna ukulungisa, ukuhlanganisa noma ukuxhaphaza umgogodla. Ngokuvamile akuyona ingozi kakhulu ukwenza lokhu emhlane wakho uwedwa. Lezi zilungiselelo azidingi leyo misindo eqhumayo nephumayo ukuthi isebenze, kodwa siyazi ukuthi zinikeza lowo muzwa wesikhashana wokukhululeka.

Kubalulekile ukuthi ungaphoqi noma yini noma uzwe ubuhlungu, ngakho-ke izindlela ezingcono kakhulu zokufeza lokhu kuwuhlelo olufanele lokwelula. Ukwelula nokunyakaza okumnene njengalokhu okuchazwe ngezansi ukuze uqinise iqolo nakho kungafudumeza umzimba wakho nemisipha, izindawo eziphumulele ezishubile.

Gcoba umhlane wakho nge-stretch best

Kubalulekile ukukwenza ngokuphepha ukuze ugweme ukulimala okukhulu. Ngezansi uzothola ukwelula nokunyakaza okuhle kakhulu ukukusiza ukuthi uqhekeze umhlane wakho ngaphandle kwengozi enkulu kakhulu. Uma uzizwa wesaba ukukwenza uwedwa, hamba kuchwepheshe ukuze ahlole udaba lwakho.

Isihlalo Esemuva Selule

Ungazama usebenzisa ubude obuhlukahlukene ngokuslayida umzimba wakho uwunyuse uye phansi kancane. Uzozwa lokhu kunwebeka emhlane wakho ongenhla naphakathi.

• Hlala esihlalweni esinomhlane oqinile ovumela ukuthi amahlombe akho alingane phezulu.
• Ungakwazi ukuhlanganisa iminwe yakho ngemuva kwekhanda lakho noma welule izingalo zakho ngaphezu kwekhanda lakho.
• Lala uphumule.
• Qhubeka uncike emuva phezu konqenqema olungaphezulu lwesihlalo kuze kube yilapho umhlane wakho uqhekeka.

isihlalo twist

I-twist kufanele iqale phansi komgogodla wakho. Uzozwa lokhu kunwebeka emhlane wakho ophansi nomaphakathi.

• Hlala esihlalweni bese welula ingalo yakho yesokunxele emzimbeni wakho ukusekela kwesokudla sesihlalo. Isandla sakho sobunxele kufanele sibe phezu kwesihlalo noma ngaphandle komlenze wakho wesokudla.
• Finyelela ingalo yakho yesobunxele ngemuva kwakho ukuze ubambe ingemuva lesihlalo.
• Gweba ngokucophelela umzimba wakho ongaphezulu kwesokudla kuze kufike lapho uzohamba khona, ugcine ukhalo, imilenze, nezinyawo zakho phambili.
• Phinda lokhu kunyakaza ngakolunye uhlangothi ukuze ujike kwesokunxele.

Isandiso se-Back Crunch

Uzozwa lokhu kunwebeka eduze komgogodla wakho lapho ufaka khona ingcindezi. Ukuze uthole okuhlukile kulokhu kunwetshwa, zama umsebenzi olandelayo.

• Sukuma wenze isibhakela ngesandla esisodwa bese ugoqa esinye isandla uzungeze umnyombo.
• Phusha umgogodla wakho ngezandla zakho ubheke phezulu kancane.
• Gxila emuva, usebenzisa ingcindezi evela ezandleni zakho ukuze uqhekeze umhlane.
• Hambisa izandla zakho phezulu emgogodleni wakho futhi wenze ukwelula okufanayo emazingeni ahlukene.

Isandiso se-lumbar esimile

• Kusukela endaweni yokuma, beka izintende zakho emhlane wakho noma ngaphezulu kwesinqe sakho, iminwe yakho ibheke phansi neminwe yakho emincane nhlangothi zombili zomgogodla wakho.
• Phakamisa futhi unwebe umgogodla wakho phezulu bese ugoqa emuva, usebenzisa izandla zakho ukufaka ingcindezi emnene emhlane wakho.
• Bamba lesi sikhundla imizuzwana engu-10-20 bese uphefumula.
• Uma ukuguquguquka kwakho kuvumela, ungakwazi ukuhambisa izandla zakho phezulu emgogodleni wakho futhi wenze ukwelula emazingeni ahlukene.
• Ungase futhi uzwe ukwelula komgogodla wakho ongaphezulu noma phakathi kwamahlombe akho.

I-Supine foam roller elula

I-Supine isho ukulala ngomhlane.

• Ngenkathi ulele emhlane wakho uguqe ngamadolo, beka i-foam roller ngokuvundlile ngaphansi kwamahlombe akho.
• Hlanganisa iminwe yakho ngemuva kwekhanda lakho noma uyisakaze emzimbeni wakho.
• Sebenzisa izithende zakho njengomfutho ukuze ugoqe umzimba wakho phezulu naphansi ku-roller yegwebu, uyicindezele ngokumelene nomgogodla wakho.
• Ungakwazi ukugoqa uye entanyeni bese wehlisa emuva noma ugxile ku-mid back.
• Uma kukunethezekile, ungakwazi ukugoba umgogodla wakho kancane.
• Roll izikhathi ezingu-10 ohlangothini ngalunye.

Roll supine ukuze uqhekeze umhlane

• Lala ngomhlane umlenze wakho wesokudla uqonde futhi umlenze wakho wesobunxele ugobile.
• Nweba ingalo yakho yesokunxele ohlangothini futhi kude nomzimba wakho bese uphendulela ikhanda lakho kwesokunxele.
• Ngenkathi ubambe lesi sikhundla esinwetshiwe, zungezisa umzimba wakho ophansi uye kwesokudla. Cabanga uzama ukuthinta umhlabathi ngehlombe lakho lesokunxele kanye nedolo elingakwesobunxele ngesikhathi esifanayo. Awudingi ngempela ukwenza lokhu: ihlombe lakho lesokunxele cishe lizosuka phansi futhi idolo lakho ngeke lishaye phansi ngokwalo.
• Ungabeka umcamelo ngaphansi kwehlombe lakho lesokunxele uma ungehli njalo.
• Thatha umoya ojulile njengoba usebenzisa isandla sakho sokudla ukuze ucindezele phansi edolweni lakho lesokunxele.
• Letha idolo lakho kwesokunxele phezulu esifubeni sakho noma uqondise umlenze wakho ukuze ujulise ukwelula.
• Phinda ngakolunye uhlangothi.
• Uzozwa lokhu kunwebeka emhlane wakho ongezansi.

ukwelula phezulu

• Sukuma uhlanganise iminwe yakho ngemuva kwekhanda lakho.
• Yelula kancane umgogodla wakho futhi ubuyele emuva, ucindezela ikhanda lakho ezandleni zakho.
• Dala ukumelana ngokucindezela izandla zakho ekhanda lakho.
• Hlala kulesi sikhundla imizuzwana eyi-10 ukuya kwengama-20. Phefumula.

Ukujikeleza komgogodla ngenkathi umile

• Ngenkathi umile, yelula izingalo zakho phambi kwakho.
• Zungezisa kancane kancane umzimba wakho ongaphezulu kwesokudla, ugcine unqulu nezinyawo zakho phambili.
• Buyela phakathi nendawo bese ujikela kwesokunxele.
• Qhubeka nalokhu kunyakaza izikhathi ezimbalwa noma uze uzwe umhlane wakho uqhekeka noma uzizwa ukhululekile.
• Ungasebenzisa umfutho wezingalo zakho ukusiza ukuqondisa ukunyakaza.
• Uzozwa lokhu kunwebeka emgogodleni wakho ongezansi.

Abahlezi baphendukela phansi

I-twist kufanele iqale ngemuva. Uzozwa lokhu kunwebeka kuwo wonke umgogodla wakho.

• Hlala phansi umlenze wakho wesobunxele unwetshiwe phambi kwakho futhi umlenze wakho wesokudla ugobile ukuze idolo lakho liphakanyiswe.
• Weqa umlenze wesokudla kwesokunxele, utshale unyawo lwesokudla ngaphandle kwedolo lesokunxele.
• Gcina umgogodla wakho mude futhi uqondile.
• Beka isandla sakho sokudla phansi ngemuva kwezinqulu zakho bese ubeka indololwane yakho yesokunxele ngaphandle kwedolo lakho langakwesokudla, ujike ukuze ubheke phezu kwehlombe lakho langakwesokudla.
• Cindezela ingalo yakho nedolo ngokumelene nomunye ukuze ujulise ukwelula.

Amathiphu wokuqhekeza umhlane

Lezi zindlela ezilula zingenziwa njengengxenye yendlela yokwelula isikhathi eside noma ngokwazo usuku lonke. Ngaso sonke isikhathi ngena futhi uphume ngokucophelela emsebenzini ngamunye ngaphandle kokudlikiza noma ukunyakaza okubhampiza. Ungase uthande ukuthatha amaminithi ambalwa ukuze uphumule ngaphambi nangemva kokwelula ngakunye. Kugcine kuthambile futhi kancane kancane ukhuphule inani lokucindezela noma ukuqina okusetshenziselwa lezi zindlela.

Kungase kuphephe ukulungisa umhlane wakho inqobo nje uma ukwenza ngokucophelela nangokuqapha. Kodwa-ke, abanye abantu bakholelwa ukuthi kufanele kwenziwe ngochwepheshe ngoba baqeqeshwe ngokukhethekile ukuthi bangalungisa kanjani ngokuphepha ngemuva. Ukulungisa umhlane wakho ngokungalungile noma kaningi kungenzeka khulisa noma ubangele ubuhlungu, ukuqina kwemisipha noma ukulimala. kungabangela futhi hypermobility, kulapho welula khona imisipha yakho yomgogodla nengemuva kangangokuthi ilahlekelwa ukunwebeka futhi ingase ingahambi kahle.

Uma unezinhlungu emuva, ukuvuvukala, noma uhlobo oluthile lokulimala, akufanele uqhekeze umhlane wakho. Lokhu kubaluleke kakhulu uma unanoma usola ukuthi unanoma yiluphi uhlobo lwenkinga ngedrayivu. Linda kuze kube yilapho zelaphe ngokuphelele noma ufune ukwesekwa kumelaphi womzimba, i-chiropractor, noma i-osteopath.